Warmup
bike or row for 3 min
Form lines:
bear crawl down - jog back
alt front lunges down - jog back
crab walk down - jog back
alt side lunges down - jog back
broad jump down - jog back
Skill Work
coach lead wrist and shoulder mobility
modified burgener warm-up
1rd w pvc
1rd w empty bar
1rd w lite weight
6min emom
3 OH squat
5 squat jumps
WOD
3RFT squats
60 Air Squats
30 Box jumps, 24/20
20 Dumbbell Hang Clean and Jerks, 50/35, 40/25, 30/15
Warmup
bike or row for 3 min
Form lines:
alt lunges down - high kicks back
duck walk down - high kicks back
spider man down - butt kicks back
Mobility movements - Coach led
Prep Work
Practice each movement
PARTNER WOD
Partner Chipper 2 person
100 Cal bike
60 S2OH 135/95, 115/75, 95/65, 85/55/75/45
50 KB 53/35, 44/26, 35/18
40 K2E
30 HSPU
20 Front Squat
10 Rope Climb
a1 bikes while a2 completes 1/2 of the movement - then switch. after both athletes reach 100 calories they can both chip away at the remainder of the movements.
Warmup
bike or row for 3 min
Form lines for:
Down - Bear crawl - Back - jog
Down - Alt lunges down - Back - jog
Down - crab walk - Back - jog
Down - duck walks - Back Jog
Mobility - wrists, shoulders
Skill Work
"3 Rounds
A1: 10ea Bulgarian Spilt Squat
A2: 5x Pull-up negatives
A3: 20 single jump rope"
WOD
"12 Min AMRAP
5 Deadlifts
10 Pull Ups
25 jump rope DU, Singles x2
225/155, 185/135, 155/105, 135/95, 115/75"
Warmup
Individually:
bike or row for 3 min
Form lines of 3:
bear crawl down - jog back
alt front lunges down - jog back
alt side lunges down - jog back
Inch worm to half way then, broad jump down - jog back
Skill Work
Cleans review
8 min EMOM
1 Dead Lift + 1 Hang Power Clean + 1 Front Squat + 1 Push Press
load 55%-65% max clean
optional - add weight slightly
WOD
For time:
buy-in: 1000 meter Row
9-15-21
Thrusters
Burpee bar jump over
95/65, 85/55, 75/45, 65/35
